CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski Erg
20 Banded Pull aparts
10 Banded Press e/s
10 Air Squats
10 Push ups
Twisted Cross 0:30
Puppy Dog 0:30
Lower Back/HipFlexor 0:30
————–
Barbell
10 Wrist Rotations
3 Strict Press
3 Push Press
3 Push Jerks
———
Establish WOD Weight
Metcon (Calories)
4 Sets
2:30 On/1:00 Rest
12 Burpees
8 Push Jerks 70/42.5kg
Remaining Time;
Max Cal Ski Erg
* Score Total Calories Over The 4 sets.
SUBS
BURPEES
– Frog Hops
PUSH JERKS
– Dual Dumbbell/Kettlebells
– 16 Alternating Dumbbell C&K 6 each side
SKI ERG CALS
– Any Machine
– Max 10m Shuttle Runs